CROSSFIT

Strength

i) Deadlift 7×6 @ 70%

ii) Push Press 5×5 (Ascending)

Gymnastics

EMOTM 15 Minutes of:

Min 1: 45 DUs

Min 2: 5 Bar MUs

Min 3: 10 HSPU

*Repeat 5 Times*

CROSSFIT

Lift

i) Push Jerk (2) + Split Jerk 6×1 (Ascending)

ii) EMOTM 10 Minutes of

1 Clean & Jerk @ 85%

MetCon

12 Minute AMRAP of

2 Ring MU

4 KB Snatches (1/1.5 Pood)

6 KB Cleans (1/1.5 Pood)

8 KB Swings (1/1.5 Pood)

CROSSFIT

Strength

Back Squat 5-5-5-3-3-3-1-1-1 (Ascending)

MetCon

For Time:

20 Burpee Box Overs (20/24″)

20 OH Squats (65/95#)

20 Burpee Box Overs (20/24″)

20 Power Snatches (75/115#)

20 Burpee Box Overs (20/24″)

20 Squat Snatch (85/125#)

10am-12pm – Open Gym

10am – Plyometrics – Leaps & Bounds – Coach Sean

11am – Technique & Movement – Bear Complex/Wall Balls – Coach Sean

12pm – Olympic Lifting – CANCELLED

CROSSFIT

Strength

On Every 2nd Minute For 14 Minutes of:

5 Front Squat @ 75%

MetCon

i) 8 Minute AMRAP of:

40 Pullups

30 T2B

20 Front Squats (125/185#)

MAX Bar Facing Burpees

ii) 8 Minute AMRAP of:

750m Row

15 Power Cleans (155/225#)

MAX Distance Row (Metres)